Podcast appearances and mentions of Tim Spector

If you feel like you can't stop eating, constantly crave junk food, or struggle with overeating, this episode will change how you see food.  Michael Pollan, one of the world's most influential science writers, joins Professor Tim Spector to explain how ultra-processed food may drive food addiction, override fullness signals, and keep us craving more. Together, they explore why foods high in sugar, salt, and fat can feel so hard to resist, and what we can do to fight back. Michael and Tim unpack how the modern food system changed over the last 50 years, and why many ultra-processed foods are designed around “craveability.” They explain how these foods may stimulate the brain's reward systems, why fibre and plants help us feel fuller, and why cooking more meals at home may help reduce overeating without calorie counting. The episode includes practical ways to regain control of your eating habits, reduce cravings, feel better and live more healthy years. If your cravings feel impossible to control, is it really a lack of willpower, or is modern food engineered to keep us coming back for more?

10 million deaths a year.  That is how many people are predicted to die from antibiotic-resistant infections if we do not find new treatments. In today's episode, Professor Martha Clokie and Professor Tim Spector explore the secret gut viruses, known as phages, being studied to fight deadly infection, target cancer cells, and to protect your gut microbiome.  Martha is a world-leading expert on the mysterious phage and, for the last 20 years, has pioneered research to revolutionise the treatment of infections without antibiotics. She explains why antibiotic resistance is a growing global threat, why everyday infections are becoming harder to treat, and how some bacteria are now resistant to every antibiotic available. We explore how the viruses in our gut may help solve this problem, and how scientists may one day use them to deliver highly targeted cancer treatment. By the end of the episode, you'll have some ideas to help support a healthier gut ecosystem and understand how to increase the number of friendly gut viruses that live inside you. The science is still early, but the message is clear: the small choices we make every day are shaping our long-term resilience to disease. If viruses can help protect us from infection rather than cause it, how much of human health are we only just beginning to understand?

Today, we're diving into one of the most requested topics we've ever had: cold water therapy. Cold showers, ice baths and wild winter swimming have exploded in popularity over recent years with supporters claiming a range of health benefits.  But are these claims actually backed by science, or is it all just another wellness fad?  I'm joined by Dr. Susanna Søberg and Proffesor Tim Spector to break down the studies and discover if we could all do with a bit more ice in our life.

Today, we're zooming out to look at the bigger picture. On this podcast, we often talk about things that you can do to improve your diet. However, you're not the only one who has an impact on your health. The truth is, our food system - from government policy to supermarket placement - has a profound influence on what we eat, how we eat, and ultimately how healthy we all are. So, what steps can we take to improve not just our own health, but the health of society as a whole?  Today, I'm joined by Professor Brian Elbel and Professor Tim Spector to explore the forces shaping our food system — and the changes that could benefit our collective well-being.

Today we're talking about some foods that can change your life. Fatigue, disease, gut problems and weight gain. Many of the issues we discuss on this podcast can be linked back to one thing: chronic inflammation.  However, you don't need drugs or detoxes to quell this fire. One of the most powerful tools we have to control inflammation is right in front of us: food. I'm joined by Dr. Federica Amati and Professor Tim Spector to spotlight three inflammation-fighting foods - and explain why these small changes to your plate can make a big difference to your body.

Watch “The Gut Health Challenge” on YouTube | LINK Can you boost energy, improve focus and lift your mood in just a few days, just by changing what you eat?  In this episode, Professor Tim Spector and ZOE's Head Nutritionist, Dr Federica Amati, break down the simple nutrition changes that help beat fatigue and shift how you feel.  They speak to Lucy and Sarah, who put ZOE to the test and changed only their nutrition for six weeks. At the start, they were held back by brain fog, poor sleep, and constant tiredness. Could a six-week nutritional reset really move the needle?  This episode shows what happened in real life as they explore why many people feel tired or flat, even when tests look “normal”. The episode explains why your gut microbiome matters, how you can feel better within days, and why consistency beats perfection. You will also hear the simple changes they made. Bigger breakfasts. More plant diversity. Easy food swaps. Small habits that fit into real life. If you feel tired but your tests say you're “fine”, what would you change first? And if you felt better in days, would you keep going for six weeks? Join Prof Tim Spector behind the scenes, just search “ZOE Gut Health Challenge” on YouTube | LINK Timecodes 00:00 Intro 04:44 Why you can feel exhausted despite doing everything right 09:59 The test results that didn't match how you feel 12:36 Why your symptoms may show before your blood tests 15:43 ‘Normal' results… but still feeling terrible 17:31 The hidden gut problem behind low energy 19:43 Why this experiment wasn't supposed to work this fast 21:54 Why your cravings may not be under your control 23:46 The first sign your body is changing (in days) 24:09 Feel happier in just 3 days? 24:59 The simple breakfast shift that changes everything 25:57 Why most people miss this one thing in their diet 27:38 The tool that makes healthy eating easier 29:14 How to improve your family's diet without forcing it 31:06 The meal that proves healthy food can fill you up 32:25 The small food swaps that make the biggest difference 34:31 The eating habit most people overlook 35:57 Why 30 plants a week sounds impossible (but isn't) 38:22 Why this doesn't feel like a diet 40:39 What to do when you fall off track 42:22 The 80% rule that makes this sustainable 44:25 Why this finally feels easy to stick to 47:10 The one thing to change first 47:52 Did it work after just 6 weeks?

Today, we're diving into some popular drinks. Coffee has long been the undisputed champion of hot beverages. Its bitter taste is an essential part of most people's morning. However, there's a new kid on the block. You might have seen its distinctive green hue cropping up in cafés, supermarkets or even TikTok. I am of course talking about matcha. So how do coffee and matcha compare? Do they work differently in the body? And is one better for your long-term health? I'm joined by matcha expert Andrew Kojima and Professor Tim Spector to explore the science behind our daily pick-me-ups - and discover whether we should be switching sides.

Welcome back to Cheers with Nat – the podcast dedicated to cheering on women in drinks. Today's guest is Nicola Hart, founder of Agua de Madre. Nicola starts by telling us all about Agua de Madre's signature product – water kefir – including what it is, where she first discovered it, and what led her to start making it herself. From there, we discuss how the business has evolved over the years, why Nicola traded a career in film-making for one in fermentation (and the unexpected parallels between the two), what keeps her grounded outside of work, and lots more. --- What stuck with me from this conversation: On functional drinks: "Everybody's understanding now, people are drinking less or rather they're just wanting to add value to their water. I mean, in the past, I would only ever drink water. I didn't 'get' fizzy drinks – until now." On film-making vs building a drinks brand: "All those skills you get – from organisation, making things happen, you've got a budget. In fact, I'd say that probably working in the drinks world is much tougher. Because in film production, you might have a 10-week production time when it's 24/7, but then you have the downtime before that when you're working with the script and raising the money, and then you have the downtime after when you're editing. Getting a drink to market is absolutely non-stop. It's intense." On learning new skills and building a team: "It's about age and experience and listening and knowing that you don't know everything. That kind of helps… But also trusting your gut, as well. Trust your gut is pretty much one of our lines. 'Get a good gut feeling' is what it's about. And more and more that comes back." On advice for other founders: "Just start. Just do the first step. Obviously, you learn on the way… Actually it's just starting and having passion, commitment, and knowing that it's going to be a long haul – it's not going to be a sprint – and to stick with it." On what keeps her in the drinks industry: "Well, its compelling, isn't it? It's compelling to see the business grow. Especially now it seems to be. I'm enjoying the adventure. I'm enjoying the ride and, boy, what a ride."   Links & things: Agua de Madre Product range We were tasting the blood orange water kefir Home Madre film competition (scroll down) Early inspiration & stockists Doug McMaster's Silo (now closed) Sam & Sam Clark's Moro Nicola's latest film project Firebrand (2023) Based on the book Firebrand by Elizabeth Fremantle Local restaurants getting some love Jolene (makers of my fave cinnamon roll in London!) Primeur Westerns Laundry The Fermenters Guild Madres on the dance floor with Sophie Ellis Bextor Nicola's podcast reccs: Hungry (getting its second shout out on the show!) People Doing Things with Ed Little BBC's The Food Programme – 'The Science of Fermentation' episode Nicola's book reccs: Tim Spector's Ferment Check out Tim & Nicola's Instagram Live here The Art of Fermentation by Sandor Ellix Katz Which Wine When by Claire Strickett & Bert Blaize Culpability by Bruce Holsinger   Recording info: January 2026 in London Apologies for the typing noises at certain points, Nicola's colleague Yasmin was diligently taking notes during our recording! --- Subscribe | Follow on Instagram | Email

Today we're going prehistoric. We have to stay sharp at ZOE. Nutritional science moves fast, so it's important for us to stay up to date with new discoveries and the latest advice.  However, every now and then, it helps to look back - way back. In this recap, we're turning to a rather unusual teacher: a 5,000-year-old Iceman, preserved in ice and carrying clues about the diet of our ancient ancestors. I'm joined by Frank Maixner and Professor Tim Spector to uncover what this prehistoric man ate and what those findings can teach us about our diet today.

In My Kitchen this week I am joined by Professor Tim Spector.Tim Spector is a leading expert in epidemiology at King's College London and the co-founder of ZOE, a pioneering nutrition science company focused on advancing our understanding of gut health. He is also a highly regarded author, known for bestselling books including The Diet Myth, Spoon-Fed, Food for Life, Food for Life Cookbook, and Ferment. Recognised for his significant contributions to science, including his work during the Covid-19 pandemic for which he was awarded an OBE, Tim is widely considered one of the foremost authorities in his field. A trailblazer in microbiome research, he is also ranked among the top 100 most-cited scientists globally.I was honoured to be joined by Tim and in this episode, Tim and I break down his eight key principles for eating well and living a healthier life, sharing practical insights grounded in the latest scientific research.Beyond the fundamentals of nutrition, we also explored some of social media's most talked-about trends, from seed oils and ultra-processed foods to sardines, veganism, and the carnivore diet, cutting through the noise to uncover what the science really says.Finally, we delved into a topic that is incredibly personal to me: the connection between food and cancer, and how the choices we make every day can support longevity and long-term health.Topics we discuss:We live in a world of too much information and too much mis-information, how do we know what to believe anymoreWhy are we all still making the wrong choicesToo much information can cause stress and unhealthy relationships around food Tim's journey to researching the Gut MicrbiomeThe 8 Principles to eating wellThe link between food and cancerCoffee being a healthy addition to our diet The truth about UPFSeed oilsThe benefits of extra virgin olive oil The vegan diet The carnivore dietWhat success looks like to Tim in his careerSponsors: Healthy Habits - Try mouth tape today and get 20% off your first purchase with code CATCHUPS20click hereThis episode was hosted and produced by Georgia SymondsGeorgia's Instagram - click here!Tim Spector's Instagram - click here!For more information and other interesting articles check out our website: www.catchupsinmykitchen.com Hosted on Acast. See acast.com/privacy for more information.

Pilar shares her booknotes from:  Black Box Thinking: Growth Mindset and the Secrets of High Performance by Matthew Syed Another episode from the season Booknotes, where Pilar shares the notes she made while reading a book, allowing new insights to emerge spontaneously behind the microphone. In today's episode: Part 1 Pilar shares her booknotes from:  Black Box Thinking: Growth Mindset and the Secrets of High Performance by Matthew Syed "The paradox of success: it is built upon failure." During the episode, Pilar shares: Zoe podcast episode from 16 March 2026 Tim Spector's 7 health habits for 2026 https://zoe.com/learn/tim-spectors-7-health-habits-for-2026 The Proving Ground by Michael Connelly The Trial by Rob Rinder Pandora's Jar: Women in the Greek Myths New newsletter! Pilates and Remote Work: https://pilatesandremotework.substack.com/ And don't forget to check out Connection and Disconnection in Remote Teams, the book!   Part 2: Personal Updates Enjoying writing about Pilates, looking for different teachers to learn from and lots of voicoever jobs last week! If you're interested in All the World's a Workplace, sign up here.

Today we're talking about carbohydrates. Pasta, potatoes, fruit and beans - carbs crop up everywhere. However, few topics in nutrition cause as much confusion. Are they essential fuel or the enemy of weight loss? Should we cut them down, or just choose our carbs more carefully? I'm joined by Professor Tim Spector to help untangle the truth and answer your biggest carbohydrate questions. Stick around to find out if freezing your bread makes it healthier.

What health habits actually protect your brain and long-term health?  In this episode, Professor Tim Spector shares the seven health ideas he has changed his mind about after reviewing new research. From oral health and inflammation to vitamin D, sleep, and exercise, Tim explains the daily habits he now prioritises and helps us understand what we should do differently if the science changes. Tim revisits 7 common health beliefs and explains how new evidence has shifted his thinking. He explores the link between oral health, inflammation and brain ageing, and discusses vitamin D, sunlight and omega-3s. The conversation also looks at sleep timing, exercise and how everyday habits interact with our biology. Tim also shares the small changes he now makes in his own routine and provides practical ideas for incorporating them into your daily life. We all know that science evolves as new evidence emerges, so if the research changes, should our daily health habits change too?

Today we're exploring one of the most ambitious self-experiments in human history. Entrepreneur Bryan Johnson has spent over $2 million in an attempt to slow - or even stop - the ageing process. From diet and supplements to sleep and skin care, every part of his life is measured, analysed and optimised. So what does his daily routine actually look like? And what can the rest of us learn from it? I'm joined by Professor Tim Spector to dissect Bryan's data-driven diet, discuss the future of personalised health, and hear Bryan's top five tips for a better night's sleep.

Show notes: (0:00) Intro (1:19) Tim Spector and the Twins Study (3:11) Discovering the gut microbiome's role in health (8:56) The study showing huge differences in food responses (17:37) Practical steps to improve gut health (19:12) Why eating 30 different plants a week matters (21:43) The power of fermented foods (22:41) Protein vs fiber and what most people miss (30:33) Beans, legumes, and gut health explained (34:41) Why there is no single "superfood" (45:08) How the ZOE gut health test and app work (49:55) Outro Who is Tim Spector? Tim Spector is a British epidemiologist, medical doctor, and professor of genetic epidemiology at King's College London. He is widely known for his research on genetics, nutrition, and the gut microbiome, and he founded the long-running TwinsUK study, which has followed thousands of twins to better understand how genes and lifestyle influence health and disease. Over time, his work shifted toward exploring how gut microbes affect metabolism, immunity, and overall wellbeing, leading him to co-found the health science company ZOE, which focuses on personalized nutrition and large-scale nutrition research. Spector is one of the most cited scientists in his field and is also a bestselling author of books on diet and gut health, including The Diet Myth, Spoon-Fed, Food for Life, and Ferment. His research and public work aim to help people understand how food, microbes, and lifestyle shape long-term health. Connect with Tim Spector Website: https://zoe.com/en-gb LinkedIn: https://www.linkedin.com/in/timspector/ Instagram: https://www.instagram.com/tim.spector/   Tune in to his podcast: https://zoe.com/podcast   Grab a copy: https://www.tim-spector.com/tim-spector-books/   Links and Resources: Peak Performance Life Peak Performance on Facebook Peak Performance on Instagram

This episode is brought to you by Troscriptions, Timeline, Joi and Blokes. In this conversation, Dr. Tim Spector breaks down why modern life has quietly dismantled our relationship with fermented foods and how that loss may be fueling inflammation, metabolic disease, and poor mental health. Drawing from the landmark Stanford fermented foods study, he explains how just a few daily servings of fermented foods lowered inflammatory markers by 25%, outperforming fiber alone in immune impact. He outlines the hierarchy of prebiotics, probiotics, and postbiotics, why ultra-processed foods sabotage gut health, and how eating 30 diverse plants per week can measurably improve mood, energy, and microbiome diversity. From reversing type 2 diabetes and fatty liver disease to redefining stool health as a vital sign, Spector argues that restoring gut diversity may be one of the most powerful levers for extending healthspan — potentially adding ten more healthy years of life. ----- 00:00 – The Fermented Foods Study That Changed Everything 03:22 – Health Trends in 2026: Fiber vs. The Protein Craze 06:04 – The 30 Plants Per Week Rule 09:40 – Gut Health and Mental Health Connection 16:27 – What Modern Life Destroyed About Fermentation 21:55 – The Stanford Fermented Foods Study 24:31 – 3 Fermented Foods to Start Today 27:29 – Live vs. Dead Microbes (Postbiotics Explained) 38:56 – Probiotics vs. Prebiotics vs. Postbiotics 48:41 – The Biggest Destroyer of Gut Health 52:48 – The New Gut Health Metric (Nature Study) 01:01:56 – What Your Stool Says About Your Health 01:09:29 – Can Gut Health Reverse Chronic Disease? 01:13:02 – The Simplest Gut Health Rule 01:13:36 – Adding 10 Healthy Years to Your Life ----- Episode resources: Try Troscriptions clinical-grade wellness troches and use checkout code EVERFORWARD for exclusive savings Save 39% on MitoPure longevity gummies with code EVERFORWARD at https://www.Timeline.com/everforward Get 50% off any diagnostic labs with code CHASE at https://www.JoiAndBlokes.com/chase Watch and subscribe on YouTube

We spend more than 2 HOURS every day thinking about food: what to eat, when to eat and what we're craving next…But how often do we stop to ask, is this actually what my body needs? And more importantly, how is my diet affecting the way I feel?Professor Tim Spector is the co-founder of the ZOE health app and one of the world's leading experts in gut health. His groundbreaking research has completely transformed the way we understand food. In this Great Moment, he breaks down the powerful connection between our gut and brain, explaining how simple dietary changes can help lower levels of anxiety and depression. Listen to the full episode HERE!If you enjoyed the show, you can also follow us: Instagram- @greatcompanypodcastTikTok - @greatcompanypodcast And if you've got thoughts, questions and comments, you can email us at: greatcompany@jampotproductions.co.uk THE CREDITS Executive Producers: Ewan Newbigging-Lister & Jemima RathboneProducer: Helen BurkeAssistant Producer: Issy Weeks-HankinsVideo: Jake JiSocial Media: Laura Coughlan Great Company is an original podcast from JamPot Hosted on Acast. See acast.com/privacy for more information.

Do you ever feel like you're drowning in health advice? Eat this, not that. Take this supplement, but only after popping this other one first. Here's the good news: Most of it doesn't matter. In Eat Your Ice Cream, renowned physician Ezekiel Emanuel shares six simple rules for living longer — and gives you permission to ignore pretty much everything else. The Next Big Idea is now on YouTube! You can find our episodes ⁠⁠here⁠⁠. If you enjoyed this conversation, check out our interviews with Russell Foster, Tim Spector, Casey Means, Kelly McGonigal, Chris van Tulleken, and Eric Topol. Follow Rufus on ⁠LinkedIn⁠, subscribe to our ⁠Substack⁠, or send us an email at podcast@nextbigideaclub.com. The best way to support the show is by becoming a Next Big Idea Club member. Learn more at ⁠nextbigideaclub.com⁠, and use code PODCAST for a super secret discount (spoiler: it's 20% off). Today's episode is sponsored by Factor. Head to factormeals.com/idea50off and use code idea50off to get 50% off your first Factor box plus free breakfast for one year. We're also sponsored by Shopify. Start your $1/month trial at ⁠⁠shopify.com/nbi⁠⁠.

What if one of the biggest nutrition mistakes we're making isn't what we eat, but what we're missing?Dr. Tim Spector is one of the world's leading researchers on the gut microbiome and how it shapes metabolism, immunity, and even mental wellbeing. In this conversation Tim challenges the conventional nutrition playbook, explaining why calories are a poor guide to health, why most diets backfire, and how ultra‑processed foods can disrupt hunger signals in ways that make “willpower” a losing game.A central theme in this conversation is that many of us are focused on the wrong problem. Tim argues we've been sold a story that we need more protein, when what many people are actually missing is fiber, the essential fuel our gut microbes depend on. From there, the conversation becomes refreshingly actionable, focused on diversity over restriction, whole plants that support microbial health, and why fermented foods can punch far above their weight.This episode is a grounded, science‑backed reframing of nutrition. It's less about rules and more about understanding the system inside you, then feeding it well.__________________________________Links & ResourcesSubscribe to our Youtube Channel for more conversations at the intersection of high performance, leadership, and wellbeing: https://www.youtube.com/c/FindingMasteryGet exclusive discounts and support our amazing sponsors! Go to: https://findingmastery.com/sponsors/Subscribe to the Finding Mastery newsletter for weekly high performance insights: https://www.findingmastery.com/newsletter Download Dr. Mike's Morning Mindset Routine: findingmastery.com/morningmindset Follow on YouTube, Instagram, LinkedIn, and XSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Are modern habits around cleanliness, parenting, and social contact shaping your gut health more than you realise?  In this episode, Professor Tim Spector explains how gut microbes are shared between people - through relationships, daily contact, and the environments we live in, and why this matters for long-term health. You'll learn how human contact may be influencing your gut in ways most of us never consider. Tim explains why supporting gut microbiome is less about control and more about balance, and you'll learn simple ways to support a healthier gut through food, social connection and lifestyle habits. If your gut reflects the people you live with and the places you spend time, what small change could you make this week - in your home, your habits, or your social life - that might support your gut for the long term?

World-leading gut health expert PROFESSOR TIM SPECTOR reveals brand new research around why dementia, depression, and anxiety may start in the gut, how flossing lowers Alzheimer's risk, and the TOP foods that stop inflammation!  Professor Tim Spector is a medical doctor, Professor of Genetic Epidemiology at King's College London, and co-founder of ZOE, a science-led nutrition company. He has been recognised as one of the top 1% of most-cited scientists worldwide, and is the author of bestselling books, including 'Ferment'.  He explains: ◼️Why ultra-processed foods hijack your brain, mood, and behaviour ◼️The role of oral health and gum bacteria in brain inflammation ◼️Why most brain diseases share the same underlying risk factors ◼️The daily gut habits that improve focus, and cognitive resilience ◼️How poor sleep, stress, and late-night eating trigger brain fog and fatigue (00:00) Intro (02:38) Why My Mum No Longer Recognises Me (04:07) Is Dementia Becoming More Common—or Just Better Diagnosed? (05:07) The Hidden Dementia Types You Might Be at Risk For (07:43) How Your Gut Health Could Be Shaping Your Brain (11:18) What Your Diet Is Really Doing to Your Mood (14:09) Why You're Craving Unhealthy Food—and How to Break the Cycle (14:45) Can Chronic Stress Increase Your Dementia Risk? (15:57) Could Vaccines Be Linked to Depression? (17:47) The Immune System's Shocking Role in Brain Disorders (21:03) Does Parkinson's Disease Begin in the Gut? (24:17) 8 Gut Health Rules That Can Transform Your Wellbeing (25:45) Is Coffee Actually Good for Your Gut? Here's What We Know (30:24) Why You Should Eat 30 Different Plants Each Week (34:41) Prebiotics vs Probiotics: Which One Does Your Body Really Need? (39:17) How Flossing (or Not) Could Affect Your Risk of Dementia (40:30) What Our Belief in Science vs Religion Reveals About Us (45:56) Ads (47:57) Why Fermented Foods Are Crucial for Gut and Brain Health (55:58) Are You Eating the Wrong Kind of Protein? (56:54) This Matters More Than Counting Calories (58:14) The Hidden Dangers of Ultra-Processed Foods (01:01:34) What's the Healthiest Bread You Can Actually Eat? (01:02:40) Are You Really Gluten-Free—Or Just Guessing? (01:05:01) What Most People Get Wrong About Nuts (01:06:24) Why These Foods Deserve the 'Superfood' Title (01:08:12) What Fasting Does to Your Gut—and Why It Matters (01:10:03) Ads (01:11:55) The Keto Diet: What Condition It Could Actually Heal (01:16:15) Can a Keto Diet Still Support a Healthy Gut? (01:20:27) You Have Microplastics in Your Blood—Now What? (01:22:43) How GLP-1s Could Radically Change Your Health (01:25:35) Surprising Brain Benefits of Sauna Use (01:26:26) How Socialising Might Be Protecting Your Brain (01:27:07) How Childhood Trauma Could Shape Disease Later in Life (01:30:43) Why Food Might Be the Most Powerful Medicine (01:32:07) How to Build a Better Relationship With Food Follow Tim: Instagram - https://bit.ly/4jXTsPZ  X - https://bit.ly/4qCNW88  ZOE YouTube - https://bit.ly/45tuXEt  You can download Tim's “How to eat in 2026” guide, full of practical tips, recipes and the science behind ZOE's 8 nutrition principles, here: https://zoe.com/2026  You can purchase Tim's book, ‘The Food For Life Cookbook: As seen on Channel 4's What Not To Eat', here: https://amzn.to/3Zr1xDg  The Diary Of A CEO: ◼️Join DOAC circle here - https://doaccircle.com/  ◼️Buy The Diary Of A CEO book here - https://smarturl.it/DOACbook  ◼️The 1% Diary is back - limited time only: https://bit.ly/3YFbJbt  ◼️The Diary Of A CEO Conversation Cards (Second Edition): https://g2ul0.app.link/f31dsUttKKb  ◼️Get email updates - https://bit.ly/diary-of-a-ceo-yt  ◼️Follow Steven - https://g2ul0.app.link/gnGqL4IsKKb  Sponsors: LinkedIn Talent Solutions - https://linkedin.com/doac   Wispr - Get 14 days of Wispr Flow for free at https://wisprflow.ai/DOAC

Fermented foods are more popular than ever, but what's the science? Dan Saladino explores the latest research into fermentation and the many health claims made for fermented food. Featuring the gut microbiome expert Tim Spector and fermentation expert Robin Sherriff.Produced and presented by Dan Saladino.

In this episode of The Mind–Gut Conversation, Dr. Emeran Mayer sits down with Tim Spector, MD, to discuss the implications of a landmark gut microbiome study involving more than 34,000 participants — one of the largest and most comprehensive efforts to date to understand what a “healthy” gut microbiome actually looks like.Drawing from the study's novel design and findings, they explore why defining gut health is far more complex than identifying a short list of “good” or “bad” microbes. The conversation unpacks what large-scale microbiome data can, and cannot tell us about health, disease prevention, and the growing interest in microbiome testing as a tool for personalized nutrition and healthcare.Together, they examine the deep connections between diet and the microbiome, highlighting why dietary patterns, particularly fiber- and prebiotic-rich foods, may play a more meaningful role than many commonly marketed probiotic products. They also discuss the challenges of translating microbiome research into actionable guidance for consumers and clinicians, and why education and context are essential as microbiome testing becomes more widely available.This wide-ranging discussion blends cutting-edge microbiome science with practical insight, offering a grounded perspective on where the field is headed and how emerging research may eventually shape everyday health decisions.Topics discussed include:• What a large-scale microbiome study reveals about gut health• Why defining a “healthy” microbiome is more complex than expected• The limitations of labeling microbes as simply good or bad• The role of diet, fiber, and prebiotics in shaping the microbiome• The promises and pitfalls of microbiome testing• How microbiome research may influence future healthcare practicesThis is a practical, evidence-based discussion for anyone interested in gut health, whether navigating dietary choices personally, exploring microbiome testing, or working in a clinical or research setting.Please leave any comments or feedback on the episode — we'd love to hear your thoughts.-------------------------------Chapters:00:00 Introduction02:05 The Landmark Study Overview05:29 Defining Healthy Gut Microbiomes10:02 The Good vs. Bad Microbes13:59 Implications for Diet and Health18:37 The Role of Prebiotics and Probiotics23:27 Future Directions in Microbiome Research27:49 Challenges in Proving Causality31:51 The Future of Gut Health Testing36:36 Future Outlook in Traditional Medicine40:10 Microbiome Testing in Clinical Practice43:20 Regulation, Wellness, and Medical Use46:10 Personalizing Diet Through the Microbiome48:50 Final Reflections

In this episode of The Mind–Gut Conversation, Dr. Emeran Mayer sits down with Tim Spector, MD, to discuss the implications of a landmark gut microbiome study involving more than 34,000 participants — one of the largest and most comprehensive efforts to date to understand what a “healthy” gut microbiome actually looks like.Drawing from the study's novel design and findings, they explore why defining gut health is far more complex than identifying a short list of “good” or “bad” microbes. The conversation unpacks what large-scale microbiome data can, and cannot tell us about health, disease prevention, and the growing interest in microbiome testing as a tool for personalized nutrition and healthcare.Together, they examine the deep connections between diet and the microbiome, highlighting why dietary patterns, particularly fiber- and prebiotic-rich foods, may play a more meaningful role than many commonly marketed probiotic products. They also discuss the challenges of translating microbiome research into actionable guidance for consumers and clinicians, and why education and context are essential as microbiome testing becomes more widely available.This wide-ranging discussion blends cutting-edge microbiome science with practical insight, offering a grounded perspective on where the field is headed and how emerging research may eventually shape everyday health decisions.Topics discussed include:• What a large-scale microbiome study reveals about gut health• Why defining a “healthy” microbiome is more complex than expected• The limitations of labeling microbes as simply good or bad• The role of diet, fiber, and prebiotics in shaping the microbiome• The promises and pitfalls of microbiome testing• How microbiome research may influence future healthcare practicesThis is a practical, evidence-based discussion for anyone interested in gut health, whether navigating dietary choices personally, exploring microbiome testing, or working in a clinical or research setting.Please leave any comments or feedback on the episode — we'd love to hear your thoughts.-------------------------------Chapters:00:00 Introduction02:05 The Landmark Study Overview05:29 Defining Healthy Gut Microbiomes10:02 The Good vs. Bad Microbes13:59 Implications for Diet and Health18:37 The Role of Prebiotics and Probiotics23:27 Future Directions in Microbiome Research27:49 Challenges in Proving Causality31:51 The Future of Gut Health Testing36:36 Future Outlook in Traditional Medicine40:10 Microbiome Testing in Clinical Practice43:20 Regulation, Wellness, and Medical Use46:10 Personalizing Diet Through the Microbiome48:50 Final Reflections

What if the key to better mood, energy, and gut health was sitting in your fridge right now? In this fascinating episode, host Samuel Goldsmith sits down with Professor Tim Spector, bestselling author and leading nutrition scientist in his own kitchen to explore the surprising science behind fermented foods. In this episode, you'll discover: • Why fermented foods work faster than you think with mood and energy improvements showing up in just days, not weeks • The groundbreaking truth about "postbiotics": how even dead microbes can boost your immune system (yes, really!) • Which everyday foods are secretly fermented and which commercial products are worth your money • Tim's citizen science study with 9,000 participants that revealed over 50% experienced reduced bloating and better mental clarity within two weeks • Simple swaps to sneak ferments into your daily diet without overhauling your entire routine • Why your gut microbes need "cruise ships" of diverse bacteria and how to send them regularly Plus Tim shares his biggest fermenting disaster (involving turmeric kombucha and his ceiling), reveals why he went vegan but couldn't give up cheese, and explains the future of precision fermentation that's already changing how we make food. Whether you're a fermentation sceptic or a kombucha convert, this episode will change how you think about the food on your plate and in your gut. Tim Spector is Professor of Epidemiology at King's College London. He is the bestselling author of The Diet Myth, Spoon-Fed, Food for Life and The Food for Life Cookbook, and scientific co-founder of ZOE, the nutrition science company. With a focus on cutting-edge science and honoured with an OBE for his work in fighting Covid-19, Tim stands at the forefront of his field. The original pioneer of microbiome research, he is among the top 100 most cited scientists in the world. His latest book, Ferment, is out now. Subscribers to the Good Food app via App Store get access to the show ad-free, and with regular bonus content such as interviews recorded at the good food show. To get started, download the Good Food app today. Learn more about your ad choices. Visit podcastchoices.com/adchoices

Inside each of us lives a bustling community of microbes; tiny organisms that outnumber our human cells. They're there from the very moment we're born, shaping our immune system and influencing our long-term health. The science of the microbiome is evolving rapidly, but one thing is clear: We need to take care of these microbes so that they can take care of us. Today, I'm joined by Dr. Suzanne Devkota and Tim Spector to explore how our gut bacteria protect us from disease and what we can do to strengthen this vital partnership.

Change is difficult. Our routines can feel locked in, our habits on autopilot, and the idea of a major lifestyle overhaul can seem impossible.  However, Rich Roll is living proof that this isn't the case. Once struggling with addiction and poor health, he transformed his diet, rebuilt his body, and completely rewrote his future. In today's conversation, Tim Spector and Rich Roll discuss why midlife is a crucial turning point for health, what happens to your microbiome when you change your diet, and why it's never too late to make a dramatic shift.

We often hear people talk about metabolism - whether it's fast, slow, strong, or sluggish. It's one of those health buzzwords that's often said, but rarely understood. Yet understanding metabolism is essential. It influences how we process food, how much energy we have, and our risk of developing health conditions like diabetes, cancer, and heart disease. In this episode, Shawn Stevenson and Tim Spector cut through the confusion. Together, they'll explain what metabolism actually is, and empower you to take control of yours.

What if small changes to how you eat in 2026 could help you feel more energetic, less hungry, and more in control of your health? In this episode, we ask Professor Tim Spector and Professor Sarah Berry a simple question: which everyday food habits make the biggest difference to how we feel? Tim and Sarah outline the eight key principles that inform their approach to eating well and share clear, practical science in a way that's easy to follow. You'll hear simple tips you can try at home, like how to build a balanced breakfast, add more plants to your meals, and choose small habits that are easier to stick to over time. What is one easy change you could try in 2026 to feel a little better? Unwrap the truth about your food

On our sister podcast Brave New World, Host Evgeny Lebedev is joined by Professor Tim Spector and Dr Federica Amati — two of the leading scientific voices behind personalised nutrition company ZOE — to rethink everything we've been told about food. From the myths around “good” and “bad” fats to calorie-counting obsessions, they explain why so much nutritional advice is outdated, oversimplified, and in some cases actively harmful. They also explore the impact of ultra-processed foods on gut health, question whether breakfast really is the most important meal of the day, and unpack how time-restricted eating could help optimise daily health.Here's your special preview. To hear the full episode, just search Brave New World Evening Standard on your podcast app. Hosted on Acast. See acast.com/privacy for more information.

A special preview from our sister podcast Brave New World, featuring a new episode from its latest series.Host Evgeny Lebedev sits down with Professor Tim Spector and Dr Federica Amati — the leading scientific minds behind personalised nutrition company ZOE — to rethink everything we've been told about food. They challenge myths around fats and calorie counting, unpack the damage caused by ultra-processed foods, and explain why eating for your gut microbes could be the key to better health.Listen to the full conversation on the Brave New World podcast here. Hosted on Acast. See acast.com/privacy for more information.

Jonathan Wolf is the co-founder and CEO of ZOE, the science-based nutrition company using data to transform how people eat. In this candid conversation, he joins me to explore what it takes to build a mission-driven company, how to lead with more clarity and transparency, and why the way we eat is more broken and more fixable than most people think.ZOE's origin story is as unconventional as it is inspiring. After scaling Critéo into a billion-dollar business, Jonathan stepped away with no plan and plenty of questions. That wandering period led him to microbiome researcher Tim Spector, and from there, to the bold idea of using AI and big data to personalize nutrition at scale. Eight years and 250,000 microbiome samples later, ZOE is running the world's largest nutrition science study and has launched a free app to help people assess their food in real time.Where to find Jonathan:ZOEXLinkedInTimestamps:(00:01:30) Jonathan's Path from Tech Operator to Founder(04:24) Why Success at a $2B IPO Still Felt Empty(05:39) Sabbatical, Loss of Structure, and Founder Identity Crisis(06:58) The Serendipitous Meeting That Sparked ZOE(09:27) Letting Go of Outcome Obsession and Learning to Value the Process(11:48) Chasing Achievement vs. Living in Alignment with Values(14:19) Becoming a Founder Later in Life—and Why That Helped(17:05) Why Being Naïve About an Industry Can Be a Competitive Advantage(19:45) Raising €7 Million in Just a Few Weeks(20:53) Convincing World-Class Scientists to Bet on an Unproven Idea(24:20) Building a Flywheel: Science, Data, and Community(29:51) Using Technology and AI for Human Good(38:47) From Pure Science to a Scalable Business Model(43:05) Creating the ZOE Membership Flywheel(48:07) Community Science as a Core Business Strategy(50:44) Transparency, Trust, and Leading Through Hard Decisions(54:28) Mission-Driven Culture and Retaining Great Talent(57:56) Growing from Founder to Leader as the Company ScalesConnect with Alisa! Follow Alisa Cohn on Instagram: @alisacohn Twitter: @alisacohn Facebook: facebook.com/alisa.cohn LinkedIn: https://www.linkedin.com/in/alisacohn/ Website: http://www.alisacohn.com Download her 5 scripts for delicate conversations (and 1 to make your life better) Grab a copy of From Start-Up to Grown-Up by Alisa Cohn from Amazon

Most of us have heard about the health benefits of fasting; from lowering disease risk to even slowing down ageing. The catch? Going without food is tough. Really tough. However, according to Dr. Valter Longo, it doesn't have to be so hard. His pioneering research, including the development of the ‘fast-mimicking diet', is making fasting more practical and accessible for everyone. Today, Valter joins Tim Spector and I to explain how a pause from food transforms the way our cells behave, and how you can make fasting part of your life.

Today we're diving into the world of artificial sweeteners. Back in July 1982, Coca-Cola launched a groundbreaking new product: Diet Coke. A healthier alternative for those Coke fans looking to cut back on sugar and manage their weight. Sounds great, right? Well, maybe not. You see Diet Coke, and many other low sugar drinks, rely on artificial sweeteners. And while they were once seen as a smart swap, emerging research is raising serious concerns about their long-term effect on our health. In this episode, I'm joined by Professor Eran Elinav and Professor Tim Spector to break down the latest science and explore how these sweeteners impact our gut microbiome.

We welcome back world-leading gut health expert Tim Spector to unpack the simple, science-backed shifts that can dramatically transform your wellbeing. Tim explains why the gut sits at the centre of immunity, energy, mood, and long-term health, and why modern diets have quietly broken the delicate ecosystem our bodies rely on.He reveals the overlooked power of fermented foods, the ancient “food alchemy” our ancestors relied on, and why these gut-friendly ferments often outperform common fibre hacks. From busting myths about salt, fats, probiotics, and coffee to explaining the rapid benefits of gut rest and time-restricted eating, Tim offers practical, inclusive steps anyone can take, starting today.This is a hopeful, transformative conversation that reframes nutrition not as restriction, but as adding diversity, culture, and life back into your food, giving you the single most effective fix to repair your gut and reshape your health.Surfshark

Are fermented foods the missing link in our health, or just the latest wellness trend?  In this episode, Professor Tim Spector, a world-leading scientist in gut health and co-founder of ZOE, challenges what we think we know about yogurt, cheese, kombucha, and more. Tim uncovers why milk and cheese aren't the same in your body - and the surprising science showing cheese might not be the heart villain it was once made out to be. He also shares emerging evidence that fermented foods could influence inflammation, immunity, metabolism, and even mood, often in a matter of weeks. From a groundbreaking Stanford study to insights from ZOE's research on 9,000 people, this episode reveals why fermented foods are more powerful, and more misunderstood, than most of us realise. Tim breaks down the easiest ways to actually eat more fermented foods without overhauling your life. By the end, you'll be questioning what's in your fridge - and wondering if one tiny daily habit could do far more than you'd ever expect. Unwrap the truth about your food

This week we're answering your questions with Professor Tim Spector, diving into the connection between gut health and anxiety, and how to strengthen your microbiome for better overall wellbeing. We unpack what gut health actually means, how ultra-processed foods impact your microbiome, and the simple habits that make the biggest difference. Tim explains how quickly you can see change, shares his top tips for long-term gut health, and clears up common myths about what really helps your gut thrive. A practical, science-led episode that shows how small, consistent changes to your gut health can have a powerful impact on how you feel every day. Learn more about your ad choices. Visit podcastchoices.com/adchoices

Is flavour just a sensory experience? Or the secret key to eating for health? In this episode, Spencer Hyman, flavour expert and co-founder of Cocoa Runners, joins Professor Tim Spector, world-leading scientist in nutrition and gut health, to uncover how the food industry manipulates taste to make us overeat, and how rediscovering real flavour could transform our wellbeing. Spencer reveals the fascinating science of flavour and why we “taste” with our noses, how chocolate became the world's first hyper-palatable food, and why modern diets are full of fake flavours designed to make us eat faster. Tim explains how “big food” exploits the brain's reward system to override fullness signals, creating products that keep us hooked - and what we can do to fight back. For listeners curious about how to rebuild a healthy relationship with food, this episode includes a practical guide to retraining your taste buds. Spencer and Tim share tips on how to eat more slowly, savour each bite, and use flavour as a natural marker of nutrient-rich, satisfying foods. Could learning the language of flavour be the most powerful way to eat better - without restriction? Try ZOE's NEW app and gut health test: ZOE.com Unwrap the truth about your food

Get 6+ FREE breakfast recipes from nutrition experts: https://zoe.com/breakfastguide Why do so many of us eat a "healthy" breakfast like cereal or muesli, only to feel hungry, tired, and foggy by 11 AM? And why is it so hard to break this routine, even when we know it's not working? In this episode, Jonathan Wolf speaks to Professor Ben Gardner, a leading expert in habit psychology, and Professor Tim Spector, a world-leading scientist in nutrition and gut health.  They explore the science behind why our breakfast routines are broken, how they set us up for a daily blood sugar rollercoaster, and what to do to fix things.  Tim breaks down the latest science on common breakfast foods, explaining why most cereals, muesli, fruit juices, and "high-protein" options are failing us, leading to energy dips and mood changes. Ben explains the psychology of why we're stuck. He reveals why bad habits run on autopilot, why our environment is more powerful than our willpower, and busts the persistent "21-day" myth, explaining how long it really takes to form a new habit. Timecodes: 00:00 Introduction 01:25 Does building a new habit take 21 days? 02:05 Is breakfast the most important meal of the day? 04:05 The 'healthy' breakfast that causes an 11 AM energy dip 05:15 How your breakfast creates a blood sugar rollercoaster 07:15 Can today's breakfast affect tomorrow's hunger? 08:05 The 'healthy' cereal trap: "Only if you're a shareholder of Kellogg's" 10:10 What is a 'habit' in psychology? (It's not what you think) 11:15 The 'autopilot' breakfast: Making food without realizing 13:50 The stale popcorn experiment: Why you eat food you don't even like 16:30 The secret to change: Identify your environmental triggers 18:30 The 'fresh start effect': Why Monday is a powerful day to change 20:40 The "I've already failed today" mindset (and why it's wrong) 22:30 What are 'keystone habits'? 25:45 The 3 ways to break a bad habit (it's not just willpower) 28:00 How to use breakfast as your 'first win' of the day 29:40 Tim Spector's ideal breakfast to avoid a sugar crash 32:30 The 'high protein' cereal lie: "Most of them are rubbish" 33:30 Is Marmite actually healthy? 34:55 Tim's 3 simple principles for a healthy breakfast 38:20 The 21-day myth busted: How long it really takes to form a habit 40:50 What is 'habit stacking'? 41:55 Does missing one day ruin your new habit? 42:35 How to swap your cereal habit (Ben's practical plan) 45:00 How long until a new habit feels 'automatic'? 46:00 A 3-step practical guide to change your breakfast habit

Today, we're talking about plants. For years, our diets have been guided by a simple three word slogan: ‘five a day'. While it's well established that eating fruit and vegetables is good for us, some experts believe the ‘five a day' message puts too much emphasis on quantity, and not enough on variety. So, is time to adjust our guiding plant principle? I'm joined by Professor Tim Spector and chef Hugh Fearnley-Whittingstall, who advocate for a new goal: eating 30 different plants each week. Together, we'll explore why diversity is key for your microbiome and share some delicious ways to bring more plants onto your plate.

We've all been there: tossing and turning, checking the clock, and stressing about not getting enough sleep. But what if the secret to a good night's rest isn't in a pill or a product, but in changing your mindset and daily habits? In this episode, we're joined by Dr. Sophie Bostock, a leading sleep scientist and founder of The Sleep Scientist. Sophie has dedicated her career to helping people understand the science of sleep and how to build lasting, healthy habits. We dive into what really happens when we don't get enough sleep, from the psychological effects on our willpower and relationships to the physiological impacts on our long-term health. Sophie debunks common myths about blue light, alcohol, and cheese, and explains the critical difference between occasional poor sleep and true insomnia. And introduces us to Cognitive Behavioral Therapy for Insomnia (CBT-I), explaining why it's a more effective long-term solution than sleeping pills. Finally, we walk through the simple, science-backed habits you can adopt right now to improve your sleep, starting the moment you wake up. Unlock the science of sleep

Down your tools and give this podcast your FULL ATTENTION! Jane and Fi chat real tennis, Bruce Forsyth's ghost, house husbands, and gravestones for pets. Plus, co-founder of ZOE and gut health guru Tim Spector discusses his new book 'Ferment'. We've announced our next book club pick! 'Just Kids' is by Patti Smith. You can listen to the playlist here: https://open.spotify.com/playlist/3qIjhtS9sprg864IXC96he?si=uOzz4UYZRc2nFOP8FV_1jg&pi=BGoacntaS_uki.If you want to contact the show to ask a question and get involved in the conversation then please email us: janeandfi@times.radioFollow us on Instagram! @janeandfiPodcast Producer: Eve SalusburyExecutive Producer: Rosie Cutler Hosted on Acast. See acast.com/privacy for more information.

There's an unseen world inside you, teeming with trillions of tiny inhabitants. Just like any ecosystem, some bugs inside your gut microbiome are beneficial, while others wreak havoc, quietly disrupting your health. What if these disruptive "invasive species" are silently driving the rise of cardiometabolic diseases, the leading cause of illness and death in Western countries? This episode reveals groundbreaking new ZOE research, soon to be published in Nature, that maps this hidden world. We're joined by Professor Nicola Segata, the study's co-author and a pioneer of this new technology, alongside ZOE's scientific Co-Founder, Professor Tim Spector, one of the world's top 100 most-cited scientists. Together, they reveal the top-ranked gut bacteria – both good and bad – that influence your health. Discover three powerful "good bugs" and how feeding them can suppress the "bad," transforming your gut ecosystem and paving the way for better health and potential therapeutic breakthroughs. Learn actionable tips for boosting your beneficial bacteria, starving the detrimental ones, and why gut testing is forever changed.

Metabolic health influences every aspect of your health and well-being. But for most people, understanding how the human metabolism works can be puzzling. Today, we're going to break metabolism down into digestible bits that you can easily apply to your real life. On this episode of The Model Health Show, you're going to hear my interview from the Zoe Podcast. This is a robust conversation with Dr. Tim Spector and Jonathan Wolf on metabolic health. You're going to learn about the environmental factors that influence metabolism, the role that sleep plays in regulating metabolism, and practical tips for improving your individual metabolism. You're also going to learn about how inflammation affects metabolic health, why ultraprocessed foods can impact metabolic efficiency, and so much more. If you're interested in learning how to transform your metabolic health, optimize your food choices, and get better sleep, I hope you enjoy this conversation.   In this episode you'll discover:  What metabolic health is and why it matters. (6:51) The fascinating science of how our bodies use whole foods vs. processed foods. (8:38) How epicaloric controllers impact our biology. (10:57) Why metabolic health and fitness are different. (18:25) What percentage of US citizens are metabolically healthy. (18:50) The connection between neuroinflammation, belly fat, and insulin resistance. (21:44) Which specific food can repair and support the blood brain barrier. (23:02) The percentage of the average American's diet that is ultraprocessed food. (31:20) What vanishing caloric density is. (37:51) How ultraprocessed foods can disrupt your gut microbes. (39:28) What role sleep plays in regulating metabolism. (46:03) The #1 thing you can do to improve your metabolism is. (48:12)  Items mentioned in this episode include:  Piquelife.com/model -  Get exclusive savings on bundles & subscriptions!  Zoe Podcast  - Learn more about gut health, nutrition, & health optimization! Eat Smarter  - Read my national bestselling book for more nutrition tips! How Healing Your Gut Will Change Your Life - Hear Dr. Tim Spector on TMHS!  Be sure you are subscribed to this podcast to automatically receive your episodes:   Apple Podcasts Spotify Soundcloud Pandora YouTube    This episode of The Model Health Show is brought to you by Pique.  Go to Piquelife.com/model for exclusive savings on bundles & subscriptions on cutting-edge solutions for your head-to-toe health and beauty transformation. 

Hello, friends! I'm celebrating my 39th birthday by giving you my top, best tips that have made me so much healthier and happier in my life – tiny tweaks that have made a HUGE difference. I share science-backed, expert advice I've tested for healthy eating, exercise, habit formation, career success, relationship success, gut health, energy, and so much more! You'll also get a peek into my daily, weekly, and monthly routines. Whether you're looking for actionable tips to improve your mornings, or make your meals simpler and more intentional, this episode has something for you! Check out the previous episodes of The Liz Moody Podcast discussed today: Want to Live to 100? Start Doing These 3 Things Today to hear Eric Topol on caffeine for longevity The 3 Simple Rules That Supercharged My Success to hear about my “Never be the one to say no to yourself” mindset EMFs, Microplastics, Red Light & More: The REAL Science Behind Today's Biggest Wellness Topics to hear Dr. Vivian Chen on red light therapy Your Trickiest Healthy Eating Qs, Answered: Weight Loss, Protein, Gut Health, Longevity, And More to hear Dr. Tim Spector on fermented foods 5 Tiny Wellness Habits I've Noticed The Healthiest, Happiest People Do Differently to hear easy tips for reading more The Novelty Rule: How To Use My Neuroscience Hack That's Changing Millions Of Lives to hear my most viral social media tip Match Theory: This Simple Mindset Hack Will Transform Your Relationships & Happiness to hear how to have authentic and deep relationships Why So Many Young People Are Getting Cancer + What You Can Do TODAY To Protect Yourself to hear from Dr. Sanjay Juneja Ready to uplevel every part of your life? Order Liz's book 100 Ways to Change Your Life: The Science of Leveling Up Health, Happiness, Relationships & Success now!  Connect with Liz on Instagram @lizmoody or online at www.lizmoody.com. Subscribe to the substack by visiting https://lizmoody.substack.com/welcome. To join The Liz Moody Podcast Club Facebook group, go to www.facebook.com/groups/thelizmoodypodcast. Use our discount codes from our  highly vetted and tested brand partners by visiting https://www.lizmoody.com/codes.  This episode is brought to you completely free thanks to the following podcast sponsors: Pique: go to PiqueLife.com/LizMoody for up to 20% off plus a special gift. Thrive Market: visit ThriveMarket.com/LizMoody and get a $60 FREE gift today & 30% OFF your first order Masa: visit MASAchips.com/Moody and use code MOODY for 25% off your first order. The Liz Moody Podcast cover art by Zack. The Liz Moody Podcast music by Alex Ruimy. Formerly the Healthier Together Podcast.  This podcast and website represents the opinions of Liz Moody and her guests to the show. The content here should not be taken as medical advice. The content here is for information purposes only, and because each person is so unique, please consult your healthcare professional for any medical questions. The Liz Moody Podcast Episode 354. Learn more about your ad choices. Visit megaphone.fm/adchoices

Today we're talking about olive oil. Touted as one of the hottest health foods right now, olive oil has been linked to a range of benefits - from reducing inflammation and boosting heart health to even increasing longevity. But is it truly liquid gold, or just another fad? I'm joined by olive oil grower Elizabeth Berger and Professor Tim Spector to explore the science behind this ancient elixir and share practical tips for getting the most out of your drizzle.

Leading microbiome researchers Will Bulsiewicz, Tim Spector, and Robynne Chutkan share discoveries that are rewriting health science. This compilation explores how 5 grams of fiber can boost cancer survival by 30%, why tumors have their own microbiomes, and how 70% of your immune system lives in your gut. We discuss why depression is an inflammatory disorder and how what you eat directly affects how you feel. These experts reveal how to optimize the trillions of microorganisms controlling your health. The implications are vast, and the solutions are surprisingly accessible. Enjoy! Show notes + MORE Watch on YouTube Newsletter Sign-Up   Today's Sponsors: Roka: Unlock 20% OFF your order with code RICHROLL

In this groundbreaking episode, Jonathan, Tim, and guest researcher Professor Quirijn de Mast explore a landmark clinical trial conducted in partnership with Tanzanian scientists and community members at the Kilimanjaro Christian Medical Centre (KCMC). Published in Nature Medicine, the study investigates what happens when people switch between Western-style eating and a traditional diet from the Kilimanjaro region of Northern Tanzania — rich in fermented foods, legumes, ancient grains, and green vegetables. The results? Rapid, measurable changes to immune function, inflammation, and gut health — with powerful implications for global disease risk.We dive into the science behind millet porridge, fermented banana beer, and the fibre-rich meals that Tanzanian communities have eaten for generations. Quirijn shares insights from his 20-year collaboration with local researchers. This episode explores scientific research on traditional East African diets and inflammation, led by Quirijn in close collaboration with Tanzanian scientists and participants. As Western scientists and hosts, we are aware of the need for humility when discussing cultural traditions not our own, and we approach this conversation with respect and curiosity.

Americans are protein obsessed, but should we be? Renowned nutritionist Dr. Tim Spector sits down with Dr. Sanjay Gupta to share why the focus on protein may mean we're missing out on another crucial nutrient. Plus, Spector weighs in on other health fads, from low-fat foods to seed oils.   Learn more about your ad choices. Visit podcastchoices.com/adchoices